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4 Week Intro Program (No Legs)

by Brandon C.

Program Description

.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 04:30
  • Last Edited
    Jan 16, 2025 01:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lat Prayer
3
8-12 reps
-
5
Cable Flexion Row
3
8-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3
Lat Prayer
4
8-12 reps
-
4
Cable Flexion Row
4
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3
Lat Prayer
4
8-12 reps
-
4
Cable Flexion Row
4
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3
Lat Prayer
4
8-12 reps
-
4
Cable Flexion Row
4
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
8-12 reps
-
2
Preacher Curl (Dumbbell)
4
8-12 reps
-
3
Tricep Pushdown (Cable)
5
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
8-12 reps
-
2
Preacher Curl (Dumbbell)
4
8-12 reps
-
3
Tricep Pushdown (Cable)
5
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
8-12 reps
-
2
Preacher Curl (Dumbbell)
4
8-12 reps
-
3
Tricep Pushdown (Cable)
5
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
8-12 reps
-
2
Preacher Curl (Dumbbell)
4
8-12 reps
-
3
Tricep Pushdown (Cable)
5
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Face Pull
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
8-12 reps
-
2
Cable Flexion Row
3
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
4
8-12 reps
-
2
Cable Flexion Row
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
4
8-12 reps
-
2
Cable Flexion Row
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
4
8-12 reps
-
2
Cable Flexion Row
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bench Press (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
5
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8-12 reps
-
2
Lateral Raise (Cable)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8-12 reps
-
2
Lateral Raise (Cable)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
8-12 reps
-
2
Lateral Raise (Cable)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Dumbbell)
4
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Prayer
3 Sets
8-12 Reps
-
5
Cable Flexion Row
3 Sets
8-12 Reps
-
6
Lat Pulldown
4 Sets
8-12 Reps
-
Day 2
1
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
2
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
5 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Face Pull
4 Sets
8-12 Reps
-
Day 3
1
Lat Prayer
3 Sets
8-12 Reps
-
2
Cable Flexion Row
3 Sets
8-12 Reps
-
3
Lat Pulldown
4 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
6
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
Day 4
1
Face Pull
4 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
5 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-